Monday WOD

WARM-UP
8 Sh, 20s relaxed squat, DD hip comp,
2x[2x10 DB woodchop, 5 paused Gob squats,
2x[10 GHD situps, 10 supermans, 2x3 KBS windmills, 8kips/hang retractions ]

STRENGTH
Build to heavy then
3x3 paused FSq,
3x3 chins,
3x[2 FSq, 3x2chins.

WOD
4 rounds for time of:
500-meter row
15 handstand push-ups
2 rope climb touch and go i.e. cant stop at the bottom of the first rope climb